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Ham vs. Tuna — In-Depth Nutrition Comparison

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A recap on the differences between ham and tuna

  • Ham has more vitamin B1 and zinc; however, tuna is higher in selenium, vitamin B3, vitamin B12, vitamin B6, phosphorus, and potassium.
  • Tuna covers your daily selenium needs 161% more than ham.
  • Tuna contains 22 times less sodium than ham. Ham contains 1203mg of sodium, while tuna contains 54mg.

Food varieties used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Fish, tuna, yellowfin, fresh, cooked, dry heat.

Infographic

Ham vs Tuna infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
Ham
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Tuna
Tuna
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Contains more CalciumCalcium +100%
Contains more IronIron +60.9%
Contains more CopperCopper +83.7%
Contains more ZincZinc +540%
Contains more ManganeseManganese +315.4%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +83.6%
Contains more PhosphorusPhosphorus +69.9%
Contains less SodiumSodium -95.5%
Contains more SeleniumSelenium +454.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
Ham
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Tuna
Tuna
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 30% 7.3% 5.8% 34% 32% 414% 20% 240% 294% 0.25% 1.5%
Contains more Vitamin B1Vitamin B1 +462.7%
Contains more Vitamin B2Vitamin B2 +47.4%
Contains more Vitamin B5Vitamin B5 +20.7%
Contains more FolateFolate +50%
Contains more Vitamin DVitamin D +150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16%
Contains more Vitamin B3Vitamin B3 +448.6%
Contains more Vitamin B6Vitamin B6 +159.5%
Contains more Vitamin B12Vitamin B12 +261.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Ham Tuna DV% diff.
Selenium 19.5µg 108.2µg 161%
Vitamin B3 4.023mg 22.07mg 113%
Vitamin B12 0.65µg 2.35µg 71%
Vitamin B1 0.754mg 0.134mg 52%
Sodium 1203mg 54mg 50%
Vitamin B6 0.4mg 1.038mg 49%
Zinc 2.88mg 0.45mg 22%
Phosphorus 196mg 333mg 20%
Protein 20.93g 29.15g 16%
Fats 5.53g 0.59g 8%
Magnesium 14mg 42mg 7%
Potassium 287mg 527mg 7%
Iron 1.48mg 0.92mg 7%
Saturated fat 1.81g 0.205g 7%
Vitamin D* 32 IU 82 IU 6%
Vitamin D 0.8µg 2µg 6%
Monounsaturated fat 2.62g 0.138g 6%
Vitamin B2 0.202mg 0.137mg 5%
Copper 0.079mg 0.043mg 4%
Cholesterol 53mg 47mg 2%
Vitamin A 0µg 22µg 2%
Manganese 0.054mg 0.013mg 2%
Polyunsaturated fat 0.54g 0.175g 2%
Calories 145kcal 130kcal 1%
Carbs 1.5g 0g 1%
Vitamin B5 0.403mg 0.334mg 1%
Choline 85.1mg 77.6mg 1%
Protein per 100 calories 14g 22g N/A
Calories per 10 g protein 69kcal 45kcal N/A
Weight per 100 calories 69g 77g N/A
Unsaturated / Saturated Fat ratio 1.7 1.5 N/A
Net carbs 1.5g 0g N/A
Calcium 8mg 4mg 0%
Vitamin E 0.25mg 0.29mg 0%
Vitamin K 0µg 0.1µg 0%
Folate 3µg 2µg 0%
Trans fat 0.02g N/A
Tryptophan 0.251mg 0.313mg 0%
Threonine 0.931mg 1.224mg 0%
Isoleucine 0.918mg 1.287mg 0%
Leucine 1.661mg 2.27mg 0%
Lysine 1.775mg 2.565mg 0%
Methionine 0.553mg 0.827mg 0%
Phenylalanine 0.904mg 1.091mg 0%
Valine 0.908mg 1.438mg 0%
Histidine 0.75mg 0.822mg 0%
Omega-3 - EPA 0g 0.015g N/A
Omega-3 - DHA 0g 0.105g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Tuna
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more FatsFats +837.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +241.4%
Contains more ProteinProtein +39.3%
~equal in Water ~68.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Tuna
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +1798.6%
Contains more Poly. FatPolyunsaturated fat +208.6%
Contains less Sat. FatSaturated fat -88.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.